Training log for sub 33 min road 10k

What pace are your easy runs and long runs?

You must have a lot of natural talent! Who devised this schedule? No long runs but 8 sec hill sprints.

Oooookay.

I'm going to be running 7 days a week which includes the long run and recovery runs. Just wanted to include the key workouts.

Natural talent?? wrote:

You must have a lot of natural talent! Who devised this schedule? No long runs but 8 sec hill sprints.

Oooookay.

Long runs are overrated, you can get away without ever doing them. Carlos Lopes for example almost never run longer than 80 minutes.

Prove it about Carlos.

I question anyone who refers to a ‘long run’ being 7 miles.

Prove it up wrote:

Prove it about Carlos.

Something called Google.

Prove it up wrote:

Prove it about Carlos.

The third training element that Lopes did include after 80 were occasional 90min very fast tempo runs instead of the typical long one of 2hours. He did prefer to run for a 1h30min than to run for longer periods. In the entire life career he did only 3 times more than 1h30min in training.

Goes much more depth into Lopes training here:

Also heard the Ingebrigtsen brothers don't do any long runs.

I heard that El G only ever ran 30-50 flat out. But someone went and stayed with him and he was doing 3 HR runs with marathoners and sometimes ran a second time on those days. I've seen him do long slow runs that I could easily keep up with, 4 min km stuff. Be sceptical what you hear people do for training.

Subway Surfers wrote:

I heard that El G only ever ran 30-50 flat out. But someone went and stayed with him and he was doing 3 HR runs with marathoners and sometimes ran a second time on those days. I've seen him do long slow runs that I could easily keep up with, 4 min km stuff. Be sceptical what you hear people do for training.

Fred Vandervennet a Belgium runner, with a marathon PB of 2:12 never ran more than 80 minutes in training.

Long runs are overrated wrote:

Natural talent?? wrote:

You must have a lot of natural talent! Who devised this schedule? No long runs but 8 sec hill sprints.

Oooookay.

Long runs are overrated, you can get away without ever doing them. Carlos Lopes for example almost never run longer than 80 minutes.

And people wonder why East Africans dominate the sport. Why don't you ask Geb, Bekele, and Kipchoge what they think of long runs?

Well when it's your first week back, a 7 miler during a 25-mile week seems appropriate. My long run will exceed 11-12 miles at all.

I run all of my mileage at a moderate pace. Typically between 6:30 and 6:45 for all of my runs. Sometimes I run my recoveries closer to the 7min barrier

no shortcuts for goats wrote:

Long runs are overrated wrote:

Long runs are overrated, you can get away without ever doing them. Carlos Lopes for example almost never run longer than 80 minutes.

And people wonder why East Africans dominate the sport. Why don't you ask Geb, Bekele, and Kipchoge what they think of long runs?

Those people you mentioned, regularly ran over a hundred plus miles a week and did some intense workouts. Pretty sure that had more to do with their success than a long run. And from what someone told me who knows Bekele, told me when his focus was on the track his longest run he would do was 25 km, which was done at pretty good clip.

You could stand to do some more mileage. I'm taking it you're in college based on the fact that you ran 5k and 10k on the track. Is this part of your buildup for next year's cross season? If so, make the race part of the build up, not the goal of the build up.

Take longer to get to the big workouts (5 x 1 mile @ threshold). Instead pump up the mileage and the long run. Keep those threshold miles to 3-4 for most of your build up.

Maybe do some 1k at slightly faster than threshold. Keep the relaxed 200s in there. Maybe 8 x 200 @ 33-34 for you. Plenty of recovery in between those....200 m jog.

Yes, I'm in college but running for a club team so this road race is primarily my goal. May not run cross also if I'm going to be working full time.

Week 1 Update: 25 miles for the week with no workouts. Average pace for runs at 6:33 pace per mile.

No strength work at all yet just stretching.

Dude you would be so much better running 70-75 with just strides than 50-55 with hard workouts. Don't neglect the strength work unless you want to get injured by week 9

Workinghardorhardlyworking wrote:

Dude you would be so much better running 70-75 with just strides than 50-55 with hard workouts. Don't neglect the strength work unless you want to get injured by week 9

+1. 50s is good but building to 60-70+ is better for getting to faster times like a 32:xx. & for the 10k the fast stuff is good but thrown in some tempos 4-5 miles @ T, 2-3 x 2 miles, 2 x 3 miles, 10 @ M, etc.